3 Treadmill Workouts

Treadmill Workouts | Running Workouts | Indoor Running | www.enjoymyeveryday.com

Are you ready to run but it is too (fill in the blank)  _______________________ (hot, windy, rainy, snowy, dark, cloudy, sunny …. )

No fear!  Superman is here!  Or, at the very least – 3 treadmill workouts.  Ok, ok, ok … before you head back to bed or anywhere else – the treadmill doesn’t have to be boring.  Try one of these and feel confident that you got in a good run – despite the weather!

 

Note – you will have to monitor your own effort during these runs.  You can use your heart rate – but the easiest is just monitoring your own effort level.  Using a scale of 1 – 10 (1 being you are still laying in bed and 10 you are laying on the floor gasping for breath) rate your own effort throughout the run.

Ready.  Set.  GO!

 

20 Minutes In and Out

Only have 20 minutes – but still want to get it in?  No worries – try this out!

5 Minutes Warm Up                       Level 4

10 Minutes Alternating 1 Minute Level 7 and 1 Minute Level 4

5 Minutes Cool Down                     Level 3

 

 

30 Minutes Up and Down

Ready to add some incline to your run?  Try this 30 minute challenge.  Pick a steady speed and get ready for some hills!

Time Incline
0 – 5 1
5 – 7 3
7 – 8 6
8 – 10 2
10 – 11 4
11 – 12 6
12 – 14 1
14 – 15 7
15 – 17 2
17 – 19 4
19 – 21 3
21 – 22 8
22 – 24 2
24 – 26 3
26 – 30 1

 

 

60 Minute SUPER Run

Got 60 minutes and really want to give yourself a gold star?  Try this one with speed and hills!  Use the suggested speed – but alter to your own fitness level.  Try and stick with the incline changes.

 

Minute MPH Incline
0 – 5 5 1
5.5 5.5 5
8 – 10 6 3
10 – 15 6 7
15 – 20 6 1
20 – 25 6 4
25 – 30 6.5 2
30 – 35 6 6
35 – 40 7 3
40 – 45 6 7
45 – 50 8 2
50 – 55 6 6
55 – 60 5 3

 

Move your body, put good things in and ENJOY every day!

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